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Easy fit­ness hacks can make a big dif­fer­ence in help­ing you stick to your work­out. Jay Blah­nik, celebrity trainer and Ap­ple’s di­rec­tor of fit­ness for health tech­nolo­gies, tells us how to stay fo­cused us­ing an Ap­ple Watch.

MAKE A TO-DO LIST. “A lot of peo­ple write off the small goals,” says Blah­nik. “But it’s ac­tu­ally a se­ries of small goals that leads to re­ally big changes. That’s how I find my in­spi­ra­tion.”

EM­BRACE FIT­NESS FOMO. Do you get se­ri­ous work­out envy when your squad In­stas that sweaty spin class you couldn’t at­tend? That’s a good thing, says Blah­nik. “See­ing your friends post­ing their work­outs might help you talk your­self out of not do­ing your own to­day.”

TAKE A STAND. For at least a minute an hour, that is. Stud­ies have shown that veg­ging out—whether it’s for a KUWTK marathon or at your nine-to-five—is un­healthy, even if you hit the gym on the reg. “We’re learn­ing that no mat­ter how ac­tive you are, be­ing stag­nant has its health risks,” says Blah­nik. To help, the three rings on the Ap­ple Watch’s Ac­tiv­ity app reg­is­ter all types of move­ment, in­clud­ing the sim­ple act of get­ting on your feet. (It pings a friendly re­minder if you’re be­ing delin­quent.) “Sit­ting less over time will make a re­ally huge dif­fer­ence over a life­time.”

SLOW DOWN. “You don’t have to get re­ally sweaty,” says Blah­nik. “Go for a walk, go danc­ing: All of these add up.”

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